CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. We don’t have leg days, back and bicep or cardio days. We believe the body is a whole system and we strengthen it as a whole.
Our coaches also give you basic education in diet and nutrition. We believe that nutrition is the foundation of health and fitness and knowing how to feed your bodies determines how quickly we achieve the results.
So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique. The best part is that every workout is led by a qualified Coach and you are joined bu like-minded people who want to be and feel better
You will feel successful and part of a community of Athletes, many of whom you did NOT expect to be CrossFitters. You’ll have a better understanding of how classes are run and the method behind what we do. And it’s likely you will have learned new things, be a little bit “sore’ and excited to come back for more.
CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and are transferred to the development of our skills you will see in the WODs. While this list may seem intimidating and foreign please note that everyone movement is modifiable to accommodate all fitness levels.
A Coach will contact you to schedule your first class so you can start right away.
New to CrossFit? No worries, our Coaches and community will make sure your never overwhelmed and always comfortable with the movements.
We give all new Athletes a free class to see if CrossFit is right for them. Please submit your information here and a coach will contact you to schedule.
Foundations is suggested for every Athlete that is new to CrossFit. Foundations is scheduled at your convenience, one on one with a Coach. Give us a call and we can work something out to insure that the efficacy and efficiency of the program is maintained.
Yes! CrossFit is modifiable across all ages and disabilities. Our average Athlete is in their late 40s. When modifying Athletes the goal is to maintain a comparable intensity level. We achieve this by lessoning the weight, time and reps. All of our Coaches are highly educated on how to do this. In fact, our CrossFit masters program is placed 13th in the world.
Yes! CrossFits broad and general methodology will increase not only your metabolic conditioning but also your stamina, strength, flexibility, power, speed, coordination, agility, balance and coordination. However, as an endurance Athlete we will need to add additional extra work to insure that we focus on strength endurance and the cyclical actions of an endurance Athlete. Give us a call or email to discuss further. We are highly educated on endurance programming.
On-Ramp is a 2 hour class where we teach the 9 foundational movements of CrossFit, plus some other fun stuff.
Not sure if you need to complete it… If you are not proficient in the snatch, clean and jerk and their variations its suggested to attend on-ramp. Click Here to complete our online quiz to test out
Yes! Our $20 drop in rate gets you unlimited workouts while you are in town. Drop in rates are only for visiting CrossFitters that are experienced in the foundational movements. If your new to CrossFit take advantage of the free week and on-ramp program.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrates. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription. http://www.crossfit.com/cf-info/start-diet.html
Maximum beneﬁts are derived from intensity and recovery. We offer a complete health and ﬁtness program, and so we recommend that you take time to recover so that you perform your best at every session.
This will prevent injury and backsliding from overtraining. You’ll be surprised to learn that the volume of training doesn’t reflect your fitness or progression. Talk to one of our Coaches to choose the schedule that meets your specific goals –especially if you are using CrossFit as your conditioning program for a specific sport.
On the other end of the spectrum, we do want to see people coming in on a regular basis. Generally, the CrossFit prescription is 3 days on and 1 day off. Of Course, life doesn’t see it that way so we design our programming to allow for Athletes to progress no matter how little of often they train. At minimum we want to see our Athletes 3 to 4 days per week. Your success matters to us and the only way to achieve that is if you come in.
We always have a warm up session before the WOD (workout of the day). If you ﬁnd yourself with a little extra time before or after class, feel free to start warming up on your own, practice skill or just socialize. All we ask is that you come in ready to do some work!
There is a common misconception that CrossFit is for elite athletes. The truth is that it is for
everyone. Sure, we say that we are “Forging Elite Fitness” and we are. This means that you start the journey where you are today.
And, if you stay on our path it’s likely that you will get into the best physical, emotional and psychological shape of your life.
Our community is comprised of competitive Athletes, former Athletes, working professionals, people that have never stepped foot into a gym before and people with physical ailments.
The beauty of CrossFit is that all exercises are based on movements that you already do — like squating or pressing and pulling. Exercises are scaled to inspire the beginner and challenge the most elite Athlete.
Your ﬁrst workout at CrossFit Main Line and CrossFit R5 will be a fun and challenging experience. Each Class starts with a dynamic warm-up, then it’s skill or strength training, and lastly, introduction and movement standards for the WOD (workout of the day).
When your Coach says “3-2-1 Go!” the challenge begins and our community of Athletes push themselves and encourage others to achieve elite fitness.
Our Community class is designed for universal scalability and anyone can participate, but we also require participation in our On-Ramp program to ensure safety, efficiency and efficacy.
Take advantage of your free trial and make sure CrossFit is right for you. During your free trial our Coaches will be in touch with you via email and phone, communicate your financial concerns and we’ll see if we can help out. After all, we’d rather have you as part of our community than not.
We offer students and those that need financial help the ability to earn their discount. Posting marketing material around campus and the community one time per week will earn you a significant discount, babysitting at the Box one time per week will discount your membership even further. The number of discounts are limited and based on availability. Please email or call 1-855-try-xfit to find out more.